12
Aug
08/13/2021
Classic Fitness – CrossFit Group Classes
Warm-up
Warm-up (No Measure)
4 Bootstrap Squats
12 Jumping Ring Dips
6 Inch Worms
12 Good Mornings
30s Ring Support Hold
6 Up Downs
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
H: Overhead Squat (4 x 8)
F: Segment Snatch (5 x 3)
Rx/P: Snatch (5 x 2 @ 88-93%)
Gymnastics
Ring Dip Progressions (4 x 7-9)
Low Ring Dips (feet flat)
Low Ring Dips (legs extended)
Assisted Ring Dips
Ring Dips
Ring Dips (x2)
Metcon
Metcon (No Measure)
4 Rounds
3 min to complete
H – 20 Kettlebell Swings 44/26
8 Burpees
F – 10 Power Snatches 75/53
8 Burpees Over the Bar
Rx – 10 Power Snatches 115/73
10 Burpees Over the Bar
P – 10 Power Snatches 135/93
12 Burpees Over the Bar